Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	91% 2649kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	78.3% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	255% 331g	130g per day for Men 19-50 years
Sugars	16.4% 12g	96% 70g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	116% 44g	38g per day for Men 19-50 years
Protein	168% 94g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	349% 4.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	548% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	58.2% 349IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	35.4% 354mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	202% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	298% 24mg	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	428% 2994mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.3 times more Vitamin B6, 7 times more Vitamin C and 47.5 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 143.3 times more Vitamin A, 2.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 4.5 times more Copper, 3.3 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 2.2 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3.3 times more Iron and 31.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.9 times more Fat, 4.5 times more Saturated Fat, 7.9 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 2.8 times more Omega 3, 3.7 times more Carbohydrate and 5.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.